Name: Playbook - Natalie Kimball - W2/D3 Strong Core 8
Uploaded: 2023-02-18T00:59:00.707Z
Duration: 5 min
Description: W2/D3 Strong Core 8

Sarah Snipes

I have a love hate relationship with these clamshells! Another good one! 💪🏼

Jennifer 

Have fun with this mix of beginner and intermediate core routine!

Forearm Plank
Side Plank Clamshell
Wonder Womans

This is a beginner-core and intermediate routine that will help you set the foundation to get a strong core!

1. Begin in a kneeling position. Bend your elbows to 90 degrees, position your shoulders directly over your elbows and place your forearms on the floor.
2. Extend your legs behind you with toes tucked under to press into the plank. 
3. Exhale as you draw the shoulders back, the belly button to the spine. Engage the glutes and quadriceps to make one straight line.
 
Tip: Keep from hiking the hips or sagging into the shoulders.

Forearm plank

1. Start on your side with your knees bent so your feet are behind you with hips and shoulders in line and your band just above your knees. (the band is optional)

2. Come into a side plank position, lift your hips up and forward so that your knees, hips, and shoulders are now in line.

3. Squeeze your heels together and open your knees by squeezing your top glute while keeping your hips stacked. Close your knees slowly. Repeat.

Tips: Have your hand on your hip to help you feel that your hips are staying neutral and stacked, and squeeze your glutes to keep them in line with your knees and shoulders.

Forearm side plank clamshells

1.Lie on your stomach, point your toes towards the floor.
2. Engage your glutes and core to protect your spine and extend your arms straight.
3.As you inhale draw your shoulders back and bring your arms by your side.

Tip: Keep your gaze down to the floor to keep your spine in alignment

Wonder Womans

Strong Core 8

W2/D3 Strong Core 8

Antonio

Perfect ab intro. Definitely a well spent 5-10 min workout 💪

Chelsey

W1/D1 Introduction to Strong Core & 1st Workout!

Great ab workout :) Superwoman is a good one!

W1/D2 Strong Core 2

😮‍💨😮‍💨😮‍💨😮‍💨

W1/D3 Strong Core 3

W1/D4 Strong Core 4

AJ Medina

W1/D5 Strong Core 5

It was nice out today so added a run in before this core workout. Woot.

W2/D1 Strong Core 6

Jenny Weeks

W2/D2 Strong Core 7

Lobe the planks with knee taps - helped me find my core engagement!

Amanda

W2/D4 Strong Core 9

Mountain climbers are always a quick way to elevate my heart rate, love it!

W2/D3 Strong Core 8

Community

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